Tia Clair-Toomey has become the undisputed titaness at the 2024 CrossFit Games, reasserting herself as the Fittest Woman on Earth. While her indomitable spirit, forceful presence, and unparalleled might cannot be denied, her midsection—defined with the precision of a sculptor—commands equal attention. If you ever wanted to know the sorcery behind those granite abs, you’re in luck. We’ve unearthed one of Tia’s coveted ab-blasting routines designed to forge a core of steel. No merch required here—just an exercise mat and perhaps that water bottle you keep close during all of those will-forging moments.
Now, a gentle caveat: although the kitchen is very much where abs are forged (and Tia’s culinary discipline is no doubt impeccable), it’s important to realize that visible abs require a low body fat percentage. That almost always requires a caloric deficit. But incidentally, building a strong set of abs will always be of paramount importance, for they constitute the literal epicenter of one’s body balance, stability, and prevention of injury.
This workout, ominously known as the “Ab Attack”—and for good reason—is a very simple yet brutish challenge. It contains only three exercises, repeated over the course of four grueling rounds. Are these exercises beginner-friendly? Yes and no. Sure, no equipment is required, but it’s in the intensity that might have you begging for mercy. We’ve included some modified versions of these exercises to help those on different fitness levels. No rest between exercises, but a short break comes around between rounds—just long enough to catch your breath before diving in anew.
The Workout:
Perform 4 rounds of the following:
• 30 seconds hollow holds
• 5 V-ups
• 10 hollow rocks
Do one round, then rest for 1 minute; repeat for a total of 4 rounds
Modified Routine:
• 30 seconds plank, on hands, forearms or knees
• 5 lying leg raises
• 10 tuck hollow rocks
T3 brings quite a number of workouts on how to strengthen your midsection if you’re looking for greater challenges when it comes to core-sculpting. Follow the Fittest Woman in the UK with this punishing routine that will have your abs begging for mercy—you’ll best attempt this at a gym. If you don’t want to do floor exercises, then consider a standing core workout that requires no more than a dumbbell, kettlebell, or even just a heavy water bottle.
Prepare yourself—Tia’s core workout is not for the faint of heart, but the rewards? They’re worth every drop of sweat.
This article was originally published on yahoo. Read the original article.
FAQs
How often does Tia Clair-Toomey train her core?
Tia fits in core exercises several times per week, as a part of regular CrossFit training sessions.
Can beginners try Tia’s core routine?
Yes, Tia’s routine can be scaled for beginners if the intensity is dialed back and exercises are done in easier variations.
What equipment do you need for these exercises?
You will definitely need some basic equipment like the ab wheel, a pull-up bar, and a medicine ball to do these exercises; however, most of them require just your body weight.
How long until you start seeing results from a core routine?
You can actually start to see improvements in core strength and definition with a few weeks of consistent effort and a balanced diet.
Does Tia do any other kinds of trainings?
Yes, Tia’s overall training regimen includes strength, cardio, and mobility work, all of which have some core exercises mixed into the sessions.